Warm Up
10 Toy Soldiers
10 Deep Forward Lunge to Forward Fold
then...
2 Rounds
10 Updog to Downdog
10 Air Squats
CrossFit Games Open Workout 23.2
RX Division
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Scaled Division
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpees after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Bootcamp Version:
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee to target
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee to target after each round.
23.2B:
AMRAP 3
double dumbbell thrusters @ 35lb/20lb
Cool Down
1 min Scorpion Pose (R)
1 min Scorpion Stretch (L)
10 reps cat & cow
30 secs Child's Pose
30 secs Thread the needle - Arms (R)
30 secs Thread the needle - Arms (L)
30 secs Upward Dog
30 secs Deep Forward Lunge (R)
30 secs Deep Forward Lunge (L)
30 secs Downward Dog
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